Q: Hello, I have just broken my foot biking. I would like to continue my practice. Do you recommend any rigorous grounded or arm focused poses?  Thank you very much.

A: Thank you for your question.  Very important that you first consult a health professional before returning to exercise or Yoga.  Even though you intend to not load your foot, it still may be in a stage of inflammation.  Exercising increases blood flow and can cause the inflammation to worsen in your foot.

You need to insure that your foot is at a stage where inflammation is no longer at a critical stage and that exercise and Yoga will not be contraindicated for your foot condition.

Once your foot has reached a manageable stage (in terms of inflammation and discomfort), you may be ready to return to some upper body loading yoga exercises to help keep you in shape:

*plank on the knees with repetitions of chaturanga/pushups - important to be on the knees - to increase the loading effect, GO SLOWLY and stop half way at the 90 degree elbow bend - hold there for 2-3 breaths and extend back up - repeat several times until you feel the conditioning set in - rest on the belly and repeat

*chair/bench dips for the triceps and shoulders - sit forward on a bench, place hands hip width on bench, slide 'good' foot forward and comfortably place affected foot over knee (unload this foot!) - slide hips forward using your arm strength to hold your weight and with control allow your elbows to bend to 90 degrees (basically a 'dip') - again, keep your broken foot free and supported from weight bearing - go slow and again pause at the elbow bend for challenge...if too easy, try moving uneffected foot out further

*plank on the knees with the elbows - line up elbows under the shoulders - keep knees on the ground - line up head and spine neutral - keep belly firm and support the organs - statically works the arms, shoulders, and core

Hope this helps - again, see your health specialist first and listen to any signs of swelling or inflammation when doing exercises.

Regards,
Kreg Weiss
My Yoga Online